Cooking Recipes Articel

Have you ever had breakfast for dinner? No? Then
you might want to give it a try. At the end of a hectic day
a breakfast or brunch dish is a simple
satisfying and speedy answer to the "What's for dinner?" question. Since breakfast foods also tend to be comforting
they just might help soothe and calm you
too.

Eggs are a prime example of a morning food that is just as good at night. Though eggs are sold in the dairy case
their high-quality protein places eggs in the Food Guide's meat group. Any time of the day
you can substitute eggs for meat
poultry
fish or seafood -- one egg for one ounce of lean meat.

One of the handiest egg dishes for dinner is a frittata
a one-pan
open-faced
Italian-style omelet big enough to feed the whole family. In Spain
the same dish is called a tortilla and is often served in small pieces at tapas bars. A frittata or tortilla is quicker and easier to make than individual French-style omelets. All you need to do is cook flavoring ingredients
pour on eggs and let the mixture cook on top of the range. To finish the unfolded omelet
simply run the pan under the broiler.

This Asparagus Frittata relies on veggies and herbs for its flavor
but you can use other foods you like. A combination of leftovers with economical eggs is especially budget-wise. Once the frittata is done
simply add a green salad
bread sticks and
for dessert
fresh fruit topped with yogurt. With only one pan to wash
you could hardly ask for a more convenient dinner.


Asparagus Frittata

6 servings


1 1/2 teaspoons cooking oil

2/3 cup chopped onion (about 1 medium)

2 teaspoons lemon-herb or lemon-pepper seasoning blend

1 package (10 oz.) frozen chopped asparagus*
thawed and well drained

6 eggs

1/3 cup skim or low-fat milk

1/2 cup (2 oz.) shredded low-moisture
part-skim mozzarella cheese


In 10-inch omelet pan or skillet with ovenproof handle** over medium-high heat
heat oil until just hot enough to sizzle a drop of water. Add onion and seasoning. Cook
stirring occasionally
until onion is soft
about 3 to 4 minutes. Add asparagus. In medium bowl
beat together eggs and milk until well blended. Pour over vegetables in pan.

Cook
stirring occasionally
about 1 to 1 1/2 minutes. With back of spoon or pancake turner
even mixture in pan. Cover. Reduce heat to medium-low. Cook until eggs are almost set
about 4 to 5 minutes. Uncover. Broil about 6 inches from heat until eggs are completely set at center
about 2 minutes. Sprinkle with cheese. Cover. Let stand until cheese is melted
about 2 to 3 minutes. Loosen edges with spatula
slide onto serving plate and cut into wedges to serve. Or
cut into wedges and serve from pan.

* Substitute 1/2 pound fresh
chopped asparagus spears
if desired. Cook
covered
in small amount of boiling water until tender
about 8 to 10 minutes. Drain well.

** To make handle ovenproof
wrap completely with aluminum foil.


Nutrition information per serving of 1/6 recipe using corn oil
lemon-pepper seasoning and skim milk: 134 calories
8
gm total fat
218
mg cholesterol
264
mg sodium
239
mg potassium
5
gm carbohydrate
11
gm protein and 10% or more of the RDI for vitamins A
B12 and C
riboflavin
calcium
phosphorus.